Glycemic Index
The what index?
The Glycemic index is a numerical ranking system that ranks carbohydrates according to their effect on blood glucose levels. A certain Dr David Jenkins, along with his associates performed tests on various foods and came up with a numerical value by comparing the effect of different foods on blood glucose levels. On the glycemic index glucose has a value of 100. Glucose has the highest glycemic index number (or GI) because it is the food against which all other carbohydrate foods are tested in order to come up with a GI of their own. Thus the smaller the effect on blood glucose levels, the lower the food is on the GI scale, and the numerical value is reached by examining the space between the effect of glucose, and the effect of the food being ranked, on the blood sugar level.
Why do we care about the GI of foods?
Before the glycemic index came along carbohydrates were described as either simple, or complex. This description was not really adequate, s it did not give us enough of a quantifiable comparison between different foods and didn’t allow us to arrive at which foods were really best for our needs. With the glycemic index we can separate ‘complex’ carbs, generally into the mid to low GI values, while ‘simple’ carbs are most likely in the high end of the GI scheme. To this end we can use the GI to provide ourselves with the right carbohydrates in our diet so that we get a sustained release of energy through the day.
People can use the glycemic index to help them lose weight, maintain weight, balance their diet or to make sure they can fuel up after intense training. Eating foods with a low GI helps prevent type 2 Diabetes, helps to manage PCOS (Poly Cystic Ovarian Syndrome) symptoms and helps you keep your weight in a healthy range. Elite athletes and sportspeople can use the GI to regulate their energy intake so they get the right fuel at the right time, and prevent energy spikes and dips.
Ok, where do my favourite foods measure on this index?
There are plenty of fantastic online GI databases which you can use to search for your favourite foods, or regularly eated foods and find out their specific GI values. Following is a list of a few examples.
As the reference food for the glycemic index, glucose (sugar) sits at the very top of GI values, accompanied in close quarters by very starchy foods such as potatoes and white bread. These would all have been considered "simple" carbohydrates in days gone by. Other high GI foods include jasmine rice, cornflakes and corn syrup.
Some medium GI foods include brown rice, sucrose and croissants.
Low GI carbs are generally the most healthy foods, and are recommended for those trying to lose or maintain weight, or for those with pre-diabetes or insulin resistance. These foods include oats, barley, bran, wholegrain, stone-ground and sour-dough breads, most fruit and veg, Basmati and Doonghara rices, past, noodles and quinoa.
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